[ 잠실 ]

"12 Days of Christmas"

For time of :

1 Wall Walk
2 Candlestick Rock
3 Burpees
4 Push up
5 Walking Lunge
6 Squat
7 Sit up
8 Jumping Squat
9 Jumping Lunge
10 Broad Jump
11 Handstand push up
12 One Leg Squat ( alternating )

Starting with 1 and adding an exercise each round

B : Half Wall Walk, Mat Assist, Assist Pistol
C : Inchworm Push up, Shoulder Press, Box Step up

TIME CAP : 25 MIN

[ 수원 ]

"12 Days of Painstorm"

1 Snatch ( 135/95 )
2 Bar muscle up
3 Burpee over the barbell
4 Deadlift
5 Toes to bar
6 Box Jump ( 24/20 )
7 Shoulder to overhead
8 Wall ball shot ( 20/14 )
9 Kettlebell swing ( 24/20 )
10 Pull up
11 Thruster
12 Back squat

TIME CAP : 25 MIN

A : 무게 자유, BMU=OHS
B : Knee raise, Step up, Assist Pull up
C : 상담

[ 압구정 ]

As many rounds as possible in 18 minutes :

10 DB Overhead Walking Lunge ( 50/35 )
10 Toes to bar
10 DB Overhead Walking Lunge
10 Push up

A : 무게 자유
B : Knee raise
C : 상담

@painstorms